weight loss basics and techniques

weight loss basics


Weight loss is the total loss of body mass due to the loss of fluid, fat, connective tissues, and bone mineral deposits in the context of medicine, health and fitness. Weight loss can occur unintentionally due to undernourishment or by diseases such as HIV, gastrointestinal disorders, renal and cardiac diseases. It can also be brought about by a conscious plan to improve a perceived obese or overweight state. Being overweight has been associated with depression, low self esteem, and increased risk to heart attack, cancer especially among cigarette smokers, stroke, diabetes and high blood pressure. The key to successful weight loss is a commitment to making indefinite changes in your diet and exercise habits.

Some of the proven weight loss techniques include;

· Eating patterns- weight loss comes by burning more calories than you take in. most foods and beverages have a high percent of calories so one should eat foods that have calories that can be burned easily through physical activity. Reduction in consumption of processed foods high in saturated fats, sugar and salt. Foods that stimulate the secretion of insulin such as sugar and starches in the body should be avoided. Insulin is the main fat storage hormone in the body. Lower insulin levels enable the kidneys to shed excess sodium and water out of the body hence reducing bloat and unnecessary water weight. Foods such as proteins, natural fats and carbohydrates can Lower insulin levels, kill appetite and help you lose weight without hunger

· Physical exercise- most people want a workout routine that offers maximum results with minimum amount of time. Physical exercises can help you lose and maintain your weight. They include;

i. Cardio exercises- they help elevate your metabolism i.e. running, swimming, jogging, and cycling, cross country skiing, jumping rope and elliptical sessions.

ii. Lifting weights- these helps turn your muscles into furnaces that burn up extra calories before your body can convert them to fats.

iii. Push-ups, triceps dip, crunch, squats, jumping jacks, Russian twist, plank and many others.

· Use of Pills and dietary supplements- these can be an option for people who have a tight schedule and don’t have plenty time to hit the gym. Most weight loss Pills and supplements are known to block fat absorption, reduce stomach volume and decrease appetite. Dietary supplements such apple acid vinegar is a scientifically proven though it is not advisable for people who want to lose weight fast. Consider it as a marathon rather than a sprint.

· Surgery- includes bariatric surgery such as gastric banding and gastric bypass that are intended to reduce the size of the stomach, thereby limiting the intake of food energy. These procedures are highly recommended to people who might be having serious health problems due to their weight although it has its own risks.

Forget about the scale, observe the techniques above and take to your weight loss journey.

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